Getting more sleep

If you are looking for a help with insomnia it may take a while, as there are various causes of poor sleep. Here is a list of options you can try to help you to get to sleep and have a good nights rest. It is helpful to try out different tips and see what is helpful for you. Insomnia can be due to a physical disorder, so it is worth while to go see the doctor if you have tried other options and have had no success. The doctor may either proscribe some medicine which potentially could have some large side effects or give you some methods to help get some rest.

Having a massage is another great method to relax you before bedtime. Try for a full body massage if possible otherwise a good back rub can also be effective.

Put on some music which is soft and soothing, something that does not require attention and is relaxing. There is specific music which has been created just for this purpose. For example, some have the sound of waves breaking or white static, really anything which does not have too much action can work.

You could try drinking some milk as a cure for insomnia, as milk contains Tryptophan, it is an essential amino acid, and it tends to help with sleeping. It is also something found in turkey which also has a tendency to make someone sleepy, think of all those thanksgiving dinners. This effect tends to be greatest on an empty tummy so it would be useful to leave a gap between eating and your milk.

Avoid alcohol and tobacco near bedtime as these may also be preventing you from getting a good nights rest.

Taking a warm bath is a helpful way to get your body to destress, this can be useful as stress can be a cause of insomnia in some people. The goal is to get the body to relax and not be exhausted, so also don't spend too much time in the bath. Add bath salts and soothing music to assist the atmosphere.

In bed see if you can sleep on your back as this position is good for relaxation and allows all your internal organs to rest well. Otherwise you can rest on your side but please avoid sleeping on your front if possible, it can cause pressure on the internal organs which may result in shallow breath, which could be stopping you from getting a good nights sleep, and it also can aggravate your back.

Keeping regular hours for sleep can help with sleeping, as your circadian rhythm in your body regulates the times you feel tired and by constantly changing sleeping hours it can get confused. So try and stick to fixed bed time hours, and in the morning get up at the same time and don't oversleep as this can then cause problems with the next nights sleep.

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